Abun cikin Labarin
abincin kankana Yanayin bazara ne. Yana taimakawa wajen rage nauyi da kuma kawar da gubobi daga jiki.
"Shin kankana yana sa kiba kiba?", "yadda ake cin kankana?" Idan kuna mamakin amsoshin tambayoyin, ci gaba da karanta labarin.
Kankana yana rage kiba?
amfanin kankana Daga cikin su akwai rage hawan jini, rage juriya na insulin, hana ciwon daji, rage kumburi.
Bugu da kari, kankana ’ya’yan itace ne mai karancin kalori. 100 grams yana dauke da adadin kuzari 30. Cin abinci mai ƙarancin kalori yana sa ku rasa nauyi.
Bugu da kari, kankana na dauke da kashi 91% na ruwa; 'Ya'yan itãcen marmari da kayan lambu tare da babban abun ciki na ruwa suna ƙara jin dadi. Saboda wadannan dalilai kankana da abinci ana amfani da kalmomi tare da rage kiba da kankana tsari ya gajarta.
Yaya game da abincin kankana?
abincin kankanaAkwai da dama iri na. Mafi mashahuri shi ne wanda aka yi a matsayin detox. A cikin wannan sigar, tsawon lokaci yana da gajere.
Masu cin kankana A matakin farko ba su cin komai sai kankana. Wannan lokaci yakan ɗauki kwanaki uku. Ana shan kankana kowace rana. Sa'an nan kuma an mayar da abinci na al'ada.
Idan wani sigar Abincin kankana na kwana 7shine A cikin wannan, lokacin yana ɗan tsayi kaɗan kuma jerin abincin sun haɗa da macronutrients kamar mai, furotin da carbohydrates ban da kankana.
Yaya ake yin Abincin Kankana?
Zan jera a kasa abincin kankana Kwanaki 7 kenan. Idan aka kwatanta da sigar kwana uku, lissafin yana nuna daidaitaccen rarraba dangane da abubuwan gina jiki.
Dangane da bayar da abinci iri-iri girgiza kankana rage cin abinci Wataƙila ba za mu iya kiran shi a matsayin abincin detox ba, amma ba zai dace da yin haka ba fiye da mako guda dangane da nuna fasalin abincin detox.
Bugu da ƙari, masu ciwon sukari, masu ciwon koda, masu ciki da mata masu shayarwa, matasa kada su yi amfani da su.
Nawa nauyi ya ɓace tare da abincin kankana?
Akwai dalilai da yawa a cikin rasa nauyi kuma adadin da kowa zai iya bayarwa zai bambanta bisa ga metabolism. abincin kankanas da'awar shine a rasa kilo 1 a cikin mako 5.
Wataƙila akwai waɗanda ke ba da wannan adadin, amma kilo ba sa fitowa daga mai, suna fitowa daga nauyin ruwa. Adadin da ya kamata a ba da mako-mako ta hanyar lafiya ya bambanta daga rabin zuwa 1 kilogiram.
Jerin Abincin Kankana
Abincin kankana na mako 1
KWANA 1
karin kumallo
Gilashin ruwa 2 akan komai a ciki
1 yanki na kankana
30 g feta cuku (kimanin girman akwatin ashana)
1 yanki na gurasar gama gari
Abincin rana
1 yanki na kankana
30 g cuku
1 yanki na gurasar gama gari
Abun ciye-ciye
1 yanki na kankana
Abincin dare
200 g gasashen nono kaza
Salatin
1 yanki na gurasar gama gari
dare
1 yanki na kankana
1 yanki na gurasar gama gari
KWANA 2
karin kumallo
Gilashin ruwa 2 akan komai a ciki
1 yanki na kankana
1 kofin shayi
1 qwai
1 yanki na gurasar gama gari
Abincin rana
1 yanki na kankana
200 g eggplant salatin
200 g na yoghurt mai haske
1 yanki na gurasar gama gari
Abun ciye-ciye
1 yanki na kankana
Abincin dare
200 g gasashen nama
Salatin
1 yanki na gurasar gama gari
dare
1 yanki na kankana
30 g cuku
KWANA 3
karin kumallo
Gilashin ruwa 2 akan komai a ciki
1 kofin shayi
1 yanki na gurasar gama gari
Abincin rana
200 gr. kifi
Salatin
1 yanki na gurasar gama gari
Abun ciye-ciye
1 yanki na kankana
Abincin dare
200 gr. yogurt mai haske
dafaffen zucchini
Salatin
dare
1 yanki na kankana
30 gr. cuku
KWANA 4
karin kumallo
Gilashin ruwa 2 akan komai a ciki
1 yanki na kankana
1 yanki na gurasar gama gari
Abincin rana
Sauté mara kiba
Salatin
1 yanki na gurasar gama gari
Abun ciye-ciye
1 yanki na kankana
200 g na yoghurt mai haske
Abincin dare
Kwallon nama da aka yi da gram 200 na naman ƙasa maras kyau
Salatin
dare
1 yanki na kankana
30 gr. cuku
KWANA 5
karin kumallo
Gilashin ruwa 2 akan komai a ciki
1 yanki na kankana
30 gr. cuku
Abincin rana
Gasa zucchini hash
1 yanki na gurasar gama gari
Salatin
Abun ciye-ciye
1 yanki na kankana
Abincin dare
200 gr. cuded nama
Tanda casserole tare da gauraye kayan lambu
Salatin
dare
1 yanki na gurasar gama gari
1 yanki na kankana
KWANA 6
karin kumallo
Gilashin ruwa 2 akan komai a ciki
1 yanki na kankana
Omelette da aka yi da fata 2 da cuku 30 g
1 yanki na gurasar gama gari
Kokwamba, tumatir
Abincin rana
200 gr. yogurt mai haske
dafaffen kayan lambu
Abun ciye-ciye
1 yanki na kankana
1 yanki na gurasar gama gari
30 grams cuku
Abincin dare
200 g na yoghurt mai haske
dafaffen kayan lambu
Salatin
dare
1 yanki na kankana
1 yanki na gurasar gama gari
30 grams cuku
KWANA 7
karin kumallo
Gilashin ruwa 2 akan komai a ciki
1 yanki na kankana
1 yanki na gurasar gama gari
Abincin rana
200 grams na yogurt mai haske
dafaffen kayan lambu
1 yanki na kankana
Abun ciye-ciye
1 yanki na kankana
1 yanki na gurasar gama gari
Abincin dare
200 grams steamed kifi
Salatin
1 yanki na gurasar gama gari
dare
1 yanki na kankana
Menene Amfanin Cin Kankana?
Yana goyan bayan rigakafi
A cikin nazarin dabbobi, cin kankana yana da alaƙa da rage kumburi da ingantaccen ƙarfin antioxidant.
Lycopene, daya daga cikin carotenoids mai yawa a cikin wannan 'ya'yan itace, yana da kaddarorin antioxidant masu karfi kuma zai iya taimakawa wajen rage yawan damuwa.
Bincike ya nuna cewa cin kankana kuma na iya kara yawan sinadarin arginine, wani muhimmin amino acid da ake amfani da shi wajen hada sinadarin nitric oxide.
Wannan 'ya'yan itace kuma babban tushen bitamin C, wani muhimmin micronutrient wanda ke aiki a matsayin duka antioxidant da ƙarfafa rigakafi don kiyaye lafiyar jiki da kuma hana cututtuka na kullum.
Antioxidants na iya taimakawa wajen yaki da radicals kyauta da kuma kare sel daga lalacewa da damuwa.
Yana inganta lafiyar zuciya
Kankana na dauke da sinadarin potassium da magnesium, muhimman sinadirai guda biyu da ake amfani da su wajen magance matsalolin kamar hawan jini.
Kamar yadda bincike ya nuna, cin abinci mai yawa na potassium da magnesium yana da alaƙa da inganta lafiyar zuciya, da kuma rage haɗarin mutuwa daga cututtukan zuciya.
Nazarin kuma ya nuna cewa amfanin kankana na iya taimakawa wajen rage taurin jini, daidaita cholesterol da inganta hawan jini na systolic ga manya masu fama da hauhawar jini.
yana rage zafi
ruwan kankanaBaya ga fa'idodinsa, wannan 'ya'yan itace kuma yana ƙunshe da adadi mai kyau na bitamin C a kowace hidima. An nuna Vitamin C don kare guringuntsi da ƙasusuwa, yana taimakawa gyara tendons da ligaments, da kuma taimakawa wajen saurin warkar da raunuka.
Yana taimakawa hana duwatsun koda
Bincike ya nuna cewa sinadarin potassium da ake samu a cikin 'ya'yan itatuwa da kayan marmari yana taimakawa wajen fitar da guba da kuma datti daga cikin jini da hana duwatsun koda.
Daya daga cikin amfanin kankana shi ne kasancewarsa sinadarin diuretic na halitta. Yana taimakawa wajen kara samar da fitsari wajen safarar datti da guba daga jiki domin kariya daga tsakuwar koda.
Zai iya taimakawa wajen yaƙar ƙwayoyin cutar kansa
Babban fa'idar kankana ga maza shi ne cewa lycopene, daya daga cikin manyan abubuwan da ake samu a cikin 'ya'yan itacen, an danganta shi da karancin hadarin kamuwa da cutar kansar prostate a wasu bincike.
Bincike ya kuma nuna cewa lycopene na taka rawa wajen kiyaye membranes tantanin halitta karfi ta yadda za su iya kare kansu daga gubar da ke iya haifar da mutuwar kwayar halitta ko maye gurbi.
Yana kare lafiyar fata
Kankana yana da amfani ga lafiyar fata saboda yana daya daga cikin mafi kyawun abinci na antioxidant da ake samu.
Vitamin C yana da mahimmanci musamman ga lafiyar fata. Yana taimakawa haɓaka samar da collagen.
Vitamin A yana kare lafiyar sel kuma daga lalacewa ta hanyar lalata UV.
Yana da amfani ga lafiyar ido
beta caroteneMuhimman abubuwan gina jiki da ke taka rawa wajen kare lafiyar ido, irin su Vitamin A, Vitamin C, lutein da zeaxanthin, suma suna cikin wannan katafaren 'ya'yan itace kuma suna daga cikin fa'idodin kankana.
Darajar Kankana Na Gina Jiki
Abubuwan da ke cikin sinadirai na kusan gram 152 na kankana sune kamar haka:
46 kcal
11,5 grams na carbohydrates
1 gram na furotin
0.2 grams na mai
0.6 grams na fiber na abinci
12.3 milligrams na bitamin C (21 bisa dari DV)
865 na duniya na bitamin A (kashi 17 DV)
170 milligrams na potassium (5 bisa dari DV)
15,2 milligrams na magnesium (4 bisa dari DV)
0.1 milligrams na thiamine (kashi 3 DV)
0.1 milligrams na bitamin B6 (3 bisa dari DV)
0.3 milligrams na pantothenic acid (3 bisa dari DV)
0.1 milligrams na jan karfe (3 bisa dari DV)
0.1 milligram manganese (3 bisa dari DV)